Shawn's Running Blog

October 2019

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2019
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Location:

Thailand

Member Since:

Jul 10, 2019

Gender:

Male

Goal Type:

Age Division Winner

Miles:This week: 0.00 Month: 5.00 Year: 702.00
Total Distance
164.00
Total Distance
11.00

11-mile hill run from friend Tum's house to up above Thaphon Dam on paved roads and dirt trails.  Pretty good run with some killer hills.

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Total Distance
3.00

3 easy miles around the high school,

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Total Distance
11.00

11 miles, part pavement, part dirt roads.  Including: 4 x 120 meter strides with easy jog recoveries; 8 x 3:00 at LT pace, with 2:00 jog recoveries; 4 x 120 meter strides with easy jog recoveries.  I included the strides this week because I want to do some sprint work at least once a week to work on basic leg speed and power while avoiding the severe DOMS that happen when I do them just every other week.  It rained last night, so it was very humid and about 80 degrees when I started this run.  Tomorrow we take an 8-hour bus ride to Bangkok, spend the night, and then fly to the U.S. to visit family.  I'll miss at least one day, and probably two due to the travel and jet lag. 

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Total Distance
3.00

3 easy miles around the high school. 

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Total Distance
0.00

Air travel from Thailand to Utah.

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Total Distance
0.00

Jet lag from air travel from Thailand.

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Total Distance
3.00

3 easy on paved roads in Perry, Utah

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Total Distance
15.00

15 miles in Brigham City, Utah.  Pavement on dirt roads, with some hills.

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Total Distance
0.00

Push-ups, planks, pull-ups.

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Total Distance
12.00

12 miles in Brigham City, Utah.  Included running on the mountainside and 4 x The Hill.

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Total Distance
3.00

3 easy on paved roads in Perry, Utah.

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Total Distance
0.00

Mom's memorial service.  Took the day off.

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Total Distance
12.00

12 miles, dirt roads and pavement in Brigham City, Utah.  Included: 8 x 3:00 at LT pace, with 2:00 recovery jogs;  8 x 120 yard sprints, with recovery + back to start.

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Total Distance
3.00

3 easy on paved roads in Perry, Utah.

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Total Distance
0.00

Rested legs.  DOMS from speed.

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Total Distance
15.00

15 miles on dirt roads and paved roads in Brigham City, Utah.

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Total Distance
0.00

Push-ups, planks, pull-ups.

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Total Distance
3.00

3 easy miles on paved roads in Perry, Utah.

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Total Distance
12.00

12 miles, dirt and pavement in Brigham City, Utah.  On Mountainside, including 4 x The Hill.

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Total Distance
0.00

Air travel from U.S. to Thailand.

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Total Distance
0.00

Air travel from U.S. to Thailand.

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Total Distance
0.00

Mostly sleeping in Bangkok.  Jet lag from travel.

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Total Distance
0.00

Travel from Bangkok to Phetchabun, Thailand.

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Total Distance
4.00

4 miles easy to loosen up legs after travel.

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Total Distance
14.00

14 miles total, dirt roads and paved roads.  5 miles warmup.  8 x 3:00 at LT pace, with 2:00 jog recovery after each.  8 x 100 yard sprints, with jog back to start for recovery.  Finish with a couple miles easy.

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Total Distance
4.00

4 easy miles around the high school.

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Total Distance
0.00

Push-ups, planks, pull-ups.

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Total Distance
16.00

16 miles long run.  Pavement and dirt roads.  I added a new loop to my long run course.  Legs STILL a bit sore and tired from speedier running three days ago, so I didn't push too much.

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Total Distance
4.00

4 easy miles around the high school and the grass track.

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Total Distance
12.00

12 mile hill running from friend Tum's house and up into the trails above Thaphon Dam.  Good run on some brutal hills.  Felt pretty strong.

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Total Distance
4.00

4 easy miles around the high school and grass track.

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Total Distance
164.00
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